The 11 Body Part Split
by Chris Colucci -

There are plenty of splits that train all 11 body parts, but do you know the pros and cons of each?

Livespill Chaos

domcib: @dan. thanks. its been a couple weeks now. it seems better but its not. your advice makes lots of sense. thanks so much.

mweeks19: I've been both stubborn and stupid, I think. I recently had an MRI and got diagnosed with FAI in the right hip. Have had terrible pain in the outer right thigh during squats for about a year. Dynamic, lighter squats are even worse, and the sticking point 2-3 inches above parallel is the worst spot. Not squatting is killing me, I'm DLing every session right now. My bench is limited as well due to AC joint issues. Any suggestions for squatting, or am I relegated to hip thrusts forever?

phatphit: i would suggest that a 200 or 300lb squat is rarer....

Dan Blewett: @dom - Never tried the tape. A PT would probably have a better answer for healing time. But, sometimes there isn't always a way to keep using it. This year I had elbow surgery and there was just no way I could use my arm for anything for the first 4 months, really. So, I just accepted it and worked hard at the lifts I was able to do - front squatting was my savior. You can train hard without using it - just shift gears for a few months, let it heal, then you'll be back at it full strength.

domcib: @dan. thats what ive been doing. thanks for all the help. i was kinda hoping maybe u had some of yourgreat info. any ideaof how long it might take to get better? im 55. i realize age has an effect on the healing process. its really annoying as heck. have you ever tried xt tape or whatever they call it? thanks

Kasey Esser: @truth1ness- Good question. I don't think it's necessary to have that leg drive, just keep the glutes tight. If you deal with low-back problems and find the legs straight position to be uncomfrotable, by all means go feet flat.

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When he's not studying early physical culture, experimenting with new training and nutrition theories, or editing articles, Chris can often be found in the T Nation forums where he uses his 10+ years of teaching and coaching experience to help guide beginners towards the best path for their goals.